Is Pork Bone Marrow Healthy? A Complete Guide to Benefits and Risks

Bone marrow the fatty tissue found inside bones was once an unpopular part of the animal. But now it’s gaining popularity among health-conscious foodies and chefs. Pork bone marrow in particular is nutritious and delicious when prepared properly. But is it actually good for you? Let’s explore the health benefits and potential risks.

What is Bone Marrow?

Bone marrow is a soft, spongy tissue inside the cavities of bones. It contains stem cells that develop into red blood cells, white blood cells, and platelets.

There are two types of bone marrow:

• Red marrow – Contains more blood cells, found in the flat bones like the hip bone, breast bone, skull, ribs, vertebrae, and shoulder blades.

• Yellow marrow – Contains more fat, found in the long bones like the femur and humerus.

Pork bones like the femur and humerus contain more yellow bone marrow.

A Brief History of Bone Marrow Consumption

Bone marrow consumption dates back to prehistoric times when hunter-gatherers ate the entire animal.

Ancient Europeans and Asians commonly ate bone marrow. It was an essential part of their diets as it provided energy and nutrients.

In the 1700-1800s, eating bone marrow was popular among the wealthy in Europe. It was considered a delicacy.

Today bone marrow is regaining popularity for its health benefits and unique taste It’s found in high-end restaurants and consumed by health enthusiasts,

Nutrition Facts: Vitamins and Minerals

A 100 gram serving of pork bone marrow contains:

• 110 calories
• 12 grams fat
• 1 gram protein
• 7% of the RDI of vitamin B12
• 6% of the RDI of riboflavin
• 4% of the RDI of iron
• 2% of the RDI of vitamin E
• Traces of phosphorus, magnesium, zinc, potassium

It provides some protein and essential vitamins and minerals. But the main component is fat, which has its own health benefits.

Potential Health Benefits of Pork Bone Marrow

Let’s explore some of the top ways pork bone marrow may benefit your health:

1. Contains Anti-Inflammatory Compounds

Pork bone marrow is a source of glycine, an amino acid with anti-inflammatory properties. It also contains conjugated linoleic acid (CLA) which may reduce inflammatory cytokines.

Chronic inflammation is linked to diseases like cancer, diabetes, and autoimmune disorders. Consuming anti-inflammatory foods like bone marrow may help lower inflammation.

2. May Support Joint and Bone Health

Collagen is the most abundant protein in bone marrow. It makes up 50% of bone volume. Collagen contains amino acids like proline and glycine that are important for building and repairing cartilage.

Bone marrow also provides glucosamine and chondroitin, compounds that may reduce joint pain and arthritis symptoms. The collagen, glucosamine, and chondroitin in bone marrow can support joint, bone, and cartilage health.

3. Contains Compounds That Benefit The Skin

Collagen is a structural protein that keeps skin elastic, hydrated, and youthful looking. Bone marrow provides collagen that may improve skin health and reduce visible signs of aging like wrinkles.

It also contains vitamin E, an antioxidant that protects skin from sun damage. Consuming bone marrow may nourish your skin from the inside out.

4. May Boost Immune Function

Bone marrow is rich in nutrients like vitamin A, zinc, iron and B vitamins that support a healthy immune system. The protein adiponectin in bone marrow helps regulate immune cells.

Bone marrow also contains alkylglycerols that boost immune activity against infections. Eating it may give your immunity a helpful boost.

5. Supports Gut and Digestive Health

The glycine in bone marrow promotes a healthy mucosal lining in the stomach and intestines. This amino acid is also important for producing gastric acid which aids digestion.

Consuming bone marrow provides collagen that can help heal a damaged gut lining and reduce inflammation. It may improve gut integrity and digestive function.

6. Contains Nutrients That Benefit The Brain

Pork bone marrow provides vitamin A and vitamin K2 – nutrients linked to better brain function and protection against cognitive decline.

It also contains anti-inflammatory compounds that may protect the brain against damage from oxidative stress and toxins. Adding it to your diet could support long-term brain health.

7. May Help Control Blood Sugar

The hormone adiponectin in bone marrow helps regulate glucose levels by increasing insulin sensitivity. It lowers fat storage and prevents spikes in blood sugar levels.

Adiponectin is lacking in many modern diets. Eating pork bone marrow provides this beneficial hormone that supports healthy blood sugar regulation.

Potential Risks and Considerations

While bone marrow has some great benefits, there are a few potential drawbacks to consider:

• It’s very high in fat and cholesterol. People with high cholesterol or heart disease risk may want to limit intake.

• Animal bones can contain heavy metal residues. Lead and cadmium exposure pose health risks. Consume ethically raised meat from clean environments.

• Pre-made bone broths can contain preservatives, additives, flavorings, and MSG that some people react negatively to. Make your own or check labels carefully.

• Bone marrow allergy is possible. Discontinue use if you experience nausea, headaches, or other symptoms.

• The quality depends on the animal diet. Bones from corn-fed factory farmed animals are less nutritious than pasture-raised. Choose high quality sources.

How to Add It to Your Diet

Here are some simple ways to start enjoying pork bone marrow:

• Make your own bone broth using pork bones like knuckles and femurs. This extracts marrow nutrients into the broth.

• Roast marrow bones. Scoop out the marrow and spread on bread or vegetable slices.

• Purchase marrow bones. Many butchers and online stores sell pre-cut bones for roasting.

• Use marrow fat to enrich sauces, gravies, soups, stews, and meat glazes.

• Take bone marrow supplements in capsule or powder form.

Always cook pork properly to an internal temperature of at least 145°F to kill any bacteria present. This is especially important with organ meats like bone marrow.

The Bottom Line

Pork bone marrow contains a variety of beneficial nutrients like collagen, adiponectin, glycine, glucosamine, and chondroitin. It may help reduce inflammation, benefit joints/skin/gut health, boost immunity, support blood sugar regulation, and more.

However, bone marrow is high in cholesterol and saturated fat. There are also concerns over contamination with heavy metals, preservatives, and allergens. Moderation is key, along with choosing high-quality sources from pasture-raised pigs.

Overall, pork bone marrow can be a nutritious addition to your diet when consumed in moderation alongside an overall healthy lifestyle. Roasting marrow bones or using pork bones to make broth are delicious ways to gain more of its unique health benefits.